“Using your phone in the dark will permanently damage your eyesight.”

Many of us have heard the cautionary tales about scrolling through our phones in a dimly lit room, fearing it will permanently harm our eyesight. While the immediate discomfort is certainly real, the good news is that this widespread concern is largely a misconception. Using your phone in the dark can indeed cause temporary symptoms like eye strain, fatigue, and dry eyes, but there is no scientific evidence to suggest it leads to lasting damage to your vision.

The discomfort experienced when using a bright screen in a dark environment stems from your eye muscles working harder to constantly adjust to the stark contrast (Review) between the illuminated display and the surrounding darkness. This increased effort can lead to what is known as digital eye strain, characterized by tired eyes, headaches, and sometimes temporary blurry vision. Additionally, people tend to blink less frequently when concentrating on screens, which can result in dry eyes and further irritation. These physiological responses are temporary and typically resolve with rest.

This common myth likely originated from a combination of factors, including general anxieties about increased screen time and perhaps older advice about the supposed dangers of reading in poor light. The noticeable, albeit temporary, strain and discomfort experienced by users can easily be misinterpreted as a sign of permanent damage. While blue light emitted from screens has been a topic of discussion, major ophthalmology organizations currently state there is no meaningful link between the amount of blue light from computer screens and damage to the human retina or age-related macular degeneration.

Ultimately, our eyes are remarkably resilient. While using your phone in the dark might make your eyes feel tired and uncomfortable, akin to how other muscles might feel after overuse, they are designed to recover. Any discomfort you feel is a signal to take a break, adjust your screen brightness to match the ambient lighting, and remember to blink regularly, rather than a warning of irreversible harm.